Cindy!
Cindy is, to me, the quintessential bodyweight CrossFit workout, and definitely another one of those WODs that feels a bit different than it looks on paper. Today, our strength portion will have the added benefit of building our awareness around the proper positions needed to last through Cindy’s 20 minutes of fun. She’s all fairly simple gymnastic based movements, but if we want to be able to continue working hard throughout the entire workout we’ll need to have our foundational spinal positioning locked down tight. While we should definitely be getting after this workout right off the bat, if we get loose or sloppy early on it will force us to slow our pace later in the WOD. So use today’s strength portion to help reinforce your awareness of your hollow and arch positioning and we’ll be talking about how we can use these ideas in our pull ups, push ups and squats to maximize our efficiency.
STR:
AMRAP 12
10 hollow rocks
10 arch ups
20 second balance (tripod/headstand)
WOD:
Cindy
AMRAP 20
5 pull ups
10 pushups
15 air squats
WOD: 9+15 Rx
Cindy: 11+22 with Gr&bl band pullups, 30″ box pushups
Great work from the rest of the 7:30, and awesome to see the garden looking amazing!
Cindy:
12/27/12 – 18 + 7 RX
Today – 18 RX
Oh no!!! I’ve lost FITNESS! 😛
****~~~~ALERT!~~~~****
I’m competing in a 2-person (1 guy, 1 girl) RX competition hosted by CrossFit 2A in Acton on May 18th, a Sunday. My partner has dropped out so I’m in need of a replacement! Does anyone want to compete with me? Pleaseeeee. It’s already paid for, and I have a car. Team name is “Glutes of Glory.” Here’s the link. https://crossfit-2a.theboxhq.com/events/cf2a-spring-fling
Cindy
12/27/12 – 8 & 2 Rx
5/5/14 – 13 & 7 Rx
Yay crossfits!
snatch triples: failed on 3 at 165# (2nd attempt) but, hey, pr double!
unplanned cindy, thanks for “encouraging” me, JT: 16 (possibly 17, but wouldn’t bet money on it) + 6, rx.
Cindy: 13+11 Rx
I know I’ve done this before, but I wasn’t recording my progress at that point, and I can’t find it on the blog in Google. I feel like this is probably a few round improvement. As usual, push ups are by far the limiting factor here: 4 rounds unbroken, followed by several rounds of 4+2+2+2, followed by several rounds of 3+2+2+2+1. (Kipping) pull ups and air squats unbroken.
Cindy: 13+11, red&blue bands, 20″ box